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WOD Archive - April 2014

Tuesday July 16 2013
oh yeah!!!
tuesday: work technique nd speed on these lifts.

1. 3 POS SNATCH TECH: work up to 55% x 3 x 6 sets

2. cln+PWR JERK + JERK: work up to 55% x 1+2 x 6 sets.

3. box jumps x 25.

4. chins: 25

CrossFitters

Conditioning:
1) AirDyne: 10x 20 calorie sprints. Full recovery between sprints.

Strength:
1) Front squat: Work up to a max double for the day and perform 5 sets at that weight
2) Squat Clean: Establish a max for the day in 7 minutes or less.

Work Capacity: Complete 2-4-6-8-10 reps of:
Barbell complex (50kg/30kg)
Pull ups x 2
*Barbell complex: 1 rep = 2x deadlift, 2x hang power clean, 2x front squat, 2x push press

Core: 1x max plank hold



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